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    130

Caribbean Chicken and Pineapple Salsa

 22 Ratings
7 Comments
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 4
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    130

Thirty minutes to dinner! Dijon and jerk seasoning jazz up baked chicken breasts while bran cereal adds crunch. A peppy fruit salsa makes a sassy topper.

Ingredients

Chicken

1 1/4
cups Fiber One™ original bran cereal
2
teaspoons jerk seasoning (dry)
4
boneless skinless chicken breasts (about 1 1/4 lb)
1/2
cup buttermilk
2
teaspoons Dijon mustard
1/2
teaspoon red pepper sauce

Pineapple Salsa

1
can (8 oz) crushed pineapple in juice, undrained
1/4
cup chopped red bell pepper
1/4
cup chopped apricots or papaya, if desired
1
tablespoon chopped fresh cilantro
1
teaspoon sugar
1
teaspoon lemon juice

Directions

  • 1 Heat oven to 400°F. Spray cookie sheet with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor). Place cereal in shallow dish. Stir in jerk seasoning.
  • 2 In large food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet.
  • 3 Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). Meanwhile, in small bowl, mix salsa ingredients. Cover; refrigerate until serving. Serve chicken with salsa.

Expert Tips

Purchase a pineapple salsa at your supermarket, or experiment with other purchased salsa flavors.

Steamed asparagus or broccoli makes a delicious and healthful side for this chicken dish.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
Calories from Fat
50
% Daily Value
Total Fat
6g
9%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
0%
Cholesterol
85mg
29%
Sodium
380mg
16%
Total Carbohydrate
28g
9%
Dietary Fiber
9g
38%
Sugars
11g
11%
Protein
34g
34%
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
25%
25%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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